Top 10 High-Fiber Foods
Fiber is a form of carbohydrate found in plants that humans lack the enzyme to digest. It helps us feel fuller on fewer calories, keeps things moving through the gastrointestinal tract, can help support cardiovascular health, and can help support healthy blood sugar levels by slowing the absorption of sugar after a meal.
If you’re looking for a simpler way to slim down and improve your health, eating more fiber may help you get there.
Without fiber, the digestive tract suffers and people may develop high cholesterol that could lead to heart disease.
So, the question is, are you getting enough fiber?
The 2015–2020 Dietary Guidelines for Americans recommends that women ages 19–50 get from 25–28 grams of fiber daily; men ages 19–50 should aim for 30–34 grams daily. Due to today’s lacking Western diet, it is estimated that less than 5% of population get the recommended amount of dietary fiber each day.
All of the foods listed below are not just foods with the highest fiber content, but essential nutrients that help our bodies thrive.
Flaxseeds
Total dietary fiber: 2.8 grams of fiber per tablespoon of whole flaxseeds (10 grams)
Essential nutrients: Protein, thiamine, manganese, phosphorus, magnesium, copper, omega-3 fatty acids
Chia Seeds
Total dietary fiber: 10.6 grams per ounce (28 grams)
Essential nutrients: Protein, calcium, phosphorus, manganese, omega-3 fatty acids, omega-6 fatty acids
Coconut
Total dietary fiber: 7.2 grams per cup (80 grams)
Essential nutrients: Manganese, omega-6 fatty acids, folate, selenium
Almonds
Total dietary fiber: 11.6 grams of fiber per cup (95 grams)
Essential nutrients: Protein, vitamin E, manganese, magnesium, riboflavin, omega-6 fatty acids
Artichokes
Total dietary fiber: 10.3 grams of fiber per medium artichoke (120 grams)
Essential nutrients: Vitamins A, C, E, B, K; potassium; calcium; magnesium; phosphorous
Raspberries
Total dietary fiber: 8 grams of fiber per cup (123 grams)
Essential nutrients: Vitamin A, vitamin C, vitamin E, vitamin K, folate
Avocados
Total dietary fiber: 10.1 grams per cup (150 grams)
Essential nutrients: Vitamin C, vitamin E, vitamin B6, folate, vitamin K, potassium
Peas
Total dietary fiber: 8.8 grams per cooked cup (160 grams)
Essential nutrients: Vitamin C, vitamin K, vitamin B6, thiamine, manganese, folate, vitamin A, protein
Chickpeas
Total dietary fiber: 12.5 grams of fiber per cup (164 grams)
Essential nutrients: Protein, copper, folate, manganese, omega-6 fatty acids, omega-3 fatty acids
Lentils
Total dietary fiber: 15.6 grams of fiber per cup (198 grams)
Essential nutrients: Protein, iron, folate, manganese, phosphorous
Now, I´d love to know: How do you plan to combine these foods to get the fiber you need daily?
And so much healthier then the traditional fibers 🙂
How is your mother healing process, dear David? Hope all goes well.
XxX
She’s fully recovered 👍💪 Thanks 😘
A so happy to read !
Enjoy the rest of your week, dear David. Big hug, XxX
I will. You do the same, Patty 😃
Big hugs!!!
I’m glad coconuts and raspberries made the list! Those two foods are delicious.
There you have your high-fiber combo 👌😉
Haha, thanks David!
Excellent information!! And Patty is so right that getting fiber from food is so much better for you than getting it from a jar or can.
Thank you, I’m glad you like it 😉
I think, ‘natural’ fresh food is always the best choice, for sure 😃
Wow! Unfortunately my family couldn’t guess any of them but I think they may remember them now!!
Thanks 😜
Haha! You´re welcome :D
[…] 5 or 6 meals a day of small portions and that your main meals include unprocessed carbohydrates and high in fiber: oatmeal, brown rice, legumes, fruits. Served along with vegetables and proteins, will generate […]
[…] Top 10 High-Fiber Foods […]
[…] Top 10 High-Fiber Foods […]
[…] make my list for the Top 10 High Fiber Foods, with roughly 6-7 grams per half-cup […]
[…] are especially rich in prebiotic fiber which promotes digestive function and ‘fuels’ the beneficial gut bacteria which are so […]